Jumping Rope Workout Routines for Boxers

Boxing is just one of the hardest sporting activities around. Three-minute rounds with one-minute rests means that fighters must be supremely fit. Boxers also have to be strong, powerful, have tremendous core strength, and be fast, agile and skilled. They also need to not mind getting hit but that’s a whole different type of fitness!

There are a number of traditional types of training that most fighters engage in including road work, sparring, body weight and weight training workouts, working the heavy bag and speed ball and skipping rope. Jump rope is good for most people but it is especially useful for fighters.

Making use of a skipping rope can help a fighter develop some critical fitness components and abilities that transfer very well to the ring. Regular skipping rope workouts will…

• Improve fitness
• Improve endurance
• Enhance foot speed
• Improve speed
• Improve coordination
• Help with weight control
• Improve footwork

It’s no wonder then that speed rope and jumping rope training is so commonly connected with fighters and boxing. Heck– there is even a skipping rope technique called the boxer’s skip!

So what are the most effective skipping rope workouts for fighters? Excellent question! When it comes to skipping rope training for fighters you are really only limited by your imagination when designing workouts but to save you having to flex your grey-matter too much, below are some tried and tested boxing skipping rope exercise programs.

1.Three-minute rounds
Skip for 3 mins then rest for one, similar to real rounds of boxing. Mix up your strategies during each round and include tricks like double unders, crossovers and travelling. Make your exercise mirror the ebb and flow of a real fight.

2. Tabata double unders
To really crank up your heart rate, do 20-seconds of double unders (2 rope turns per jump) then rest ten seconds. Repeat 8 to ten times for a short but extremely intense exercise.

3. Heavy bag and skipping rope intervals
Hit the bag for 60-seconds then skip rope for 60-seconds for an active recovery. Continue alternating boxing and skipping for twenty mins or more. Make sure you mix up your punching combinations and also inject some more advanced skipping rope skills to keep things interesting.

4. Burpee and skipping rope descending pyramid
Do ten burpees then skip rope 50 times. Do 9 burpees and skip rope once again 50 times. Keep doing one less burpee until you get all the way down to one. Make sure you skip rope as fast as you can as this exercise is against the clock.

To get the most from these or other skipping rope workouts, you need the ideal equipment which means getting the most effective skipping rope you can. Speed ropes are ideal and wire ropes are even better as they fly round very quickly and smoothly. A good boxing skipping rope will certainly make your workouts more effective as you will trip less and be able to skip rope more smoothly.

Jumping Rope Techniques For Boxers

If you are a boxer, you already know just how hard a sport it is that you are associated with. For you non-boxers, below is a rundown on the physical fitness elements needed to excel inside the squared circle:
• Speed — hit fast and move quick
• Power — hit hard
• Core Strength — for protection against body blows and for generating even more punching power
• Cardiovascular Physical Fitness — to avoid running out of gas after a couple of rounds
• Muscle Endurance — to continue punching, blocking and moving for the period of the fight
• Skill — being healthy and strong is important but you also have to know about techniques, how to punch and cover correctly and all about ring craft. This comes with experience and good instruction
Developing these physical fitness components needs a well-designed workout program that will need to include a whole host of various kinds of training including:

Fantastic Benefits of Skipping

While it’s impossible to say who first took a length of rope and jumped over it for exercise, it’s safe to state that jumping rope, or skipping as it is often known, has actually been around for a very long time. It’s not hard to imagine the gladiators of ancient Rome or the early Greek Olympians making use of a jump rope made from thin leather in an effort to increase their fitness.

Fast forward to modern-day times and jump rope designs have actually improved greatly. Where old-fashioned leather and rope were once used, plastic coated cable and low friction handles now make certain that today’s speed ropes turn effortlessly and easily. This means that you can skip a lot faster and for longer and that makes for improved fitness benefits.

So what are the benefits of jumping rope? Excellent question!

Starting from the ground up, skipping rope is excellent for your calves and ankle joints, your knees and thighs and, if you really pick up the speed and progress to doing double unders, your hip muscles as well. The action of spinning the rope gives your shoulders and arms a good workout and your core, those muscles around your waist, likewise get in on the activity.

As well as your muscles, jumping rope is excellent for your heart and your lungs which means you’ll enhance your cardiovascular fitness and with it your health. Jumping rope slowly for extended amount of times is an aerobic activity whereas jumping much faster for shorter periods of time is an an aerobic activity akin to sprinting so jumping rope is a great way to enhance not just your slow and steady fitness but also your ability to work fast and furiously.